Whole Milk (3.25% Fat)
Per serving: 1 cup whole milk (244g)
About Whole Milk (3.25% Fat)
One cup of whole cow's milk with 3.25 percent milkfat and added vitamin D provides approximately 149 calories, 7.7 grams of complete protein, 11.7 grams of carbohydrate, 7.9 grams of fat, and no fiber. Most of the carbohydrate is lactose.
Whole milk provides calcium, phosphorus, potassium, vitamin D, vitamin B12, riboflavin, selenium, and vitamin A. Its protein includes both casein and whey, while the milkfat contributes saturated and unsaturated fatty acids.
Milk has a low glycemic index despite containing lactose, but its carbohydrate still counts toward total intake. This entry assumes plain pasteurized whole milk without chocolate, sugar, malt powder, cereal, or flavoring.
At-a-Glance Stats
Macronutrient Breakdown
149 kcal
Total calories per 1 cup whole milk (244g)
Protein
Builds & repairs muscle tissue
15% of typical daily value
Carbohydrates
Primary fuel source for energy
12% of typical daily value
Total Fat
Supports hormones & nutrient uptake
16% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
0% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Whole milk supplies complete protein containing all essential amino acids.
- 2
Calcium, phosphorus, vitamin D, and protein support normal bone structure and maintenance.
- 3
Vitamin B12 and riboflavin contribute to red-blood-cell formation and energy metabolism.
- 4
Its combination of protein, fat, and lactose can provide more fullness than many sweetened beverages.
- 5
Fortified whole milk offers a convenient source of vitamin D for people who tolerate dairy.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Use pasteurized milk and refrigerate it promptly. Whole milk is nutrient-dense but also supplies saturated fat and about 149 calories per cup, so select the portion and milk-fat level that fit your overall diet, medical needs, and energy goals.
Diet Compatibility
Frequently Asked Questions
How many calories are in Whole Milk (3.25% Fat)?›
Whole Milk (3.25% Fat) contains 149 calories per 1 cup whole milk (244g). This includes 7.7g protein (30.8 kcal), 11.7g carbohydrates (46.8 kcal), and 7.9g fat (71.10000000000001 kcal).
How much protein does Whole Milk (3.25% Fat) have?›
Whole Milk (3.25% Fat) provides 7.7g of protein per 1 cup whole milk (244g).
Is Whole Milk (3.25% Fat) good for weight loss?›
Fortified whole milk offers a convenient source of vitamin D for people who tolerate dairy. With 149 calories per serving, it can fit well within a calorie-controlled diet.